WOD-

For Time:
20 Strict handstand push ups
30 Strict Pull Ups
40 Push Ups
50(40) Calories on the rower
40 Push Ups
30 Strict Pull Ups
20 Strict handstand push ups

SPRINT-

GRID workout!!!

WOD-

30 box jumps 24″(20″)
15 clean and jerks 95#(65#)
30 box jumps 24″(20″)
15 clean and jerks, 135#(85#)
30 box jumps 24″(20″)
10 clean and jerks, 185#(115#)
30 single-leg squats
10 clean and jerks, 225#(145#)
30 single-leg squats
5 clean and jerks, 275#(175#)
30 single-leg squats
5 clean and jerks, 315#(205#)

20:00 Time Cap

SPRINT-

Every 4 min for 5 rounds
20 Hang Sandbag Power Cleans
15 Box Jumps
10 Pull Ups

WOD-

With a 20:00 clock
Row for max meters
*Every 2:30 get off rower and perform
5 Dumbbell bicep curls (pick your weight)
5 Push ups
10 Ab mat sit ups

SPRINT-

20m AMRAP
50-40-30-20-10
Cal Row
RKB Swings (53/35)
Cal Bike

WOD-

15:00 to build to a heavy thruster

Then:

Every 2:00 x 5 rounds
35 Double unders
8 Thrusters 95#(65#)”

SPRINT-

5 rounds of:
3 min Amrap
6 Alt DB Snatch (40/25)
6 DB Front Squat (2 DB’s)
3 DB facing burpees
*rest 1 min

WOD-

As many rounds as possible in 18:00 of
Row 20(16) calories
5 Ring muscle ups
10 Box jump overs 24″(20″)

SPRINT-

2 Rounds:
5m Ladder (min 1-5) (10-15)
2-4-6-8-10…..
Toes to bar
KB Shoulder to OH (53/35)
5m AMRAP (min 5-10) (15-20)
1k Row / Ski / Run

WOD-

Every 3:00 x 10 rounds
10 Toes to bar
10 Jumping squats holding a medball 20#(14#)
5 Hang power clean and jerks 95#(65#)

*Scores are fastest and slowest round. 

SPRINT-

5 rounds for time of:
40 Double Unders
24 Wallballs
12 Up and Overs 

WOD-

Complete for time in any order and rep scheme you like
Row 2000 Meters
100 Calories on assault bike
200 Double unders
20 Sandbag ground to shoulder 150#(100#)
100 Ab mat sit ups
50 Ring rows

WOD-

With a partner complete the following:

Run 1600 Meters, switching every 200 meters
100 Wall balls 20#(14#) switch every 10 reps
100 Kipping pull ups switch every 10 reps
100 Burpee box jump overs 24″(20″) switch every 10 reps
Run 1600 Meters, switching every 200 meters

SPRINT-

For time w/ a partner
600m Run together
60 Pull Ups
60 Sandbag Hang Squat Cleans
6 Rope Climbs
6 100′ prowler push w/ wt
6 Rope Climb
60 Sandbag Hang Squat Cleans
60 Pull Ups
600m Run together

WOD-

WORKOUT 18.4

21 Deadlifts 225#(155#) 
21 Handstand push-ups
15 Deadlifts 225#(155#)
15 Handstand push-ups
9 Deadlifts 225#(155#)
9 Handstand push-ups
21 Deadlifts 315#(205#)
50′ Handstand walk
15 Deadlifts 315#(205#)
50′ Handstand walk
9 Deadlifts 315#(205#)
50′ Handstand walk

9:00 Time cap

SPRINT-

5 Rounds of:
15 DB/KB Deadlifts
45 Double Unders
20/15 Cal Assault Bike”

WOD-

Gymnastic skill day

With a 30:00 running clock,
Row 500(400) meters
Bar or ring muscle up work between rows

*Today is a day to work on muscle ups in class. You can row as hard as you
like or as easy as you like and between each row, work on muscle ups.

SPRINT-

Sprint Benchmark #4
5x500m Row
Score = fastest / slowest time